A Simple Way to Cut Sugar from Your Diet
Looking for an easy way to cut some added sugar out of your diet? Take a look at what you’re drinking.
Sugary beverages are the leading contributor of added sugar in the American diet, totaling about 34% of our annual sugar consumption. Sugary beverages refer to drinks that have sugar added for flavor or preservatives. Soda, sports drinks, and energy drinks all count as sugary beverages, but so do coffees with sugar or sweetened creamers, lemonade, fruit punch, sweet tea, and many flavored waters. If you are drinking something other than plain water, or black coffee or tea, check the ingredient list to make sure there are no added sugars or sweeteners in your beverage of choice.
Why are sugary beverages so harmful? While we have room in a healthy diet for an occasional sweet treat, the added sugar in sweetened beverages adds up very quickly. One bottle of soda can contain up to twice the daily recommended amount of sugar. For example, the American Heart Association recommends adults consume fewer than 24 grams of added sugar a day (about 6 teaspoons), but one 16-ounce bottle of cola contains 52 grams of added sugar (about 13 teaspoons). When sugar is in liquid form, it rapidly absorbs into our bloodstream and can make it difficult to maintain healthy blood sugar and triglyceride levels, and can quickly lead to weight gain.
Even small reductions in your added sugar intake can lead to big improvements in your health. Spend some time thinking about the beverages you choose on a regular basis. If you are consistently drinking sweetened beverages more than once or twice a week, it’s time to make some changes. Start small by swapping one sugary beverage for water, or slowly reduce the amount of sweetener you use. Usually order a double-double for your morning pick-me-up? Try a single before switching right to black coffee! If you drink a bottle of soda every day, try reducing to a can or even a mini-can to cut your sugar intake gradually. Need a little help making changes or sticking to your goals? Talk to your dietitian to help you cut your sugary beverage habit for good!
- Katie Schaeffer, MS, RDN, CDN, CDCES